Here’s an update on my training. As you may know, I’ve been a proponent of low-volume, low-frequency split training. It is simply the best muscle-building system I have come across. Typically, I split my body into two parts, and train each half every other day (Monday-Wednesday-Friday, for example).

However, I am experimenting with a new split – a 3 way split where I train my Legs, Torso, and Arms and Shoulders on alternative days.

Here are the benefits to such training:

First, I get a whole week to recover from a workout. This is working great for my recovery. The other cool thing is, since I’m training harder, with more volume and weight, little injuries crop up and I can structure my workouts such that I can get nearly 2 weeks between workouts for an injured bodypart.

(Right now, I am dealing with a knee injury. It’s NOT from my weight training. Rather, it’s the unfortunate outcome of three knee surgeries after being hit by a car when I was a teenager. In fact, the heavy training has made my knee feel better than ever.)

As I alluded to earlier, some other benefits of this schedule is that I can work with heavier weights, higher sets, and more variety between reps, weights, and exercises.

The drawbacks to this split are:

I’m not sure I’m getting enough stimulation. I mean, the higher intensity and volumes work wonders. But I feel like there’s too much time between workouts.

One of the things I can do to deal with this is to focus on a specific bodypart that I want to improve. For example, if I feel like my biceps are not getting enough frequency, I can split them out and train them separately from the rest of my bodyparts on a Tuesday, Thursday, or Saturday.

This is an option I haven’t tried yet, but it is certainly feasible. I also am not doing much in the way of supplementation, either. Currently, I’m taking a multi-vitamin, calcium, and a glucosamine/condroitin mix (to help repair the knee).

When I really get back into my weight training again, I’ll begin taking a weight gain powder, creatine, and some BCAAs. I’d like to gain about 20 pounds of muscle.

What do you think about this new split? Have you tried something like it? Any pointers?

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